Comparing Nutrients in 14 ounces Boiled Broccoli VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oat Flour	15%	20%	65%

Macro Nutrients

	Boiled Broccoli	Oat Flour	Recommended Dietary Allowance
Energy	4.8% 139kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	20% 6.38g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	74.4% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	201% 261g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	4.38% 3.18g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.05% 2.94g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.94g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 2g	g per day for Men 19-50 years
Fiber	34.5% 13g	68% 25.8g	38g per day for Men 19-50 years
Protein	17% 9.45g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oat Flour	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oat Flour	Recommended Dietary Allowance
Calcium	16% 159mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	193% 1.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.2% 2.66mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	694% 16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	256% 1794mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	43.3% 1472mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Oat Flour:

• Boiled and Drained Broccoli has more Vitamin A, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 44.1 times more Vitamin K than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 11 times more Vitamin B1 and 2.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Partially Debranned Oat Flour have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Broccoli as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Oat Flour:

• Boiled and Drained Broccoli has 2.2 times more Sodium and 10.4 times more Water than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 1.4 times more Calcium, 7.2 times more Copper, 6 times more Iron, 6.9 times more Magnesium, 20.7 times more Manganese, 6.7 times more Phosphorus, 1.3 times more Potassium, 21.3 times more Selenium and 7.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 1.7 times more Sugars and more Fructose than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 11.5 times more Energy, 22.2 times more Fat, 20.3 times more Saturated Fat, 62.5 times more Omega 6, 9.2 times more Carbohydrate, 2 times more Fiber and 6.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Partially Debranned Oat Flour have similar amounts of Omega 3 per 14 oz.
• Both Boiled and Drained Broccoli as well as Partially Debranned Oat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.